End or pause your workout

To end your workout, swipe right, then tap . To pause a workout, swipe right, then tap . Or you can press both the Digital Crown and the side button at the same time. To resume, press both buttons again.

You can set indoor and outdoor running workouts to automatically pause when you stop moving. On your iPhone, open the Apple Watch app, tap the My Watch tab, then tap Workout > Running Auto Pause.

Track your progress

To see how you're doing during a workout, raise your wrist. Then turn the Digital Crown to highlight the metric that's most important to you.

When you run or walk, your Apple Watch taps you every mile or kilometer, and it shows you an update on the screen. If you're cycling, your Apple Watch taps you every five miles or kilometers instead.

Change the metrics for each workout

On your iPhone, open the Apple Watch app.

Tap the My Watch tab, then tap Workout > Workout View.

Tap Multiple Metric or Single Metric.

If you choose Multiple Metric, you can choose up to five metrics for each workout. Tap a type of workout, then tap Edit. Add or delete metrics, or touch and hold to change the order.

If you choose Single Metric, you can turn the Digital Crown to scroll through all the metrics during a workout.

Choose between different measurements for energy burned and distance

To switch between calories and kilojoules, firmly press the calorie goal screen.

To switch between miles or kilometers, firmly press the distance goal screen.

To switch between yards or meters while swimming,2 firmly press the distance goal screen or the pool length screen.

View metrics just for running

Pace Alert lets you choose a target pace for your run and your watch will alert you when you're ahead or behind. To set a pace alert, open the Workout app, then tap next to Outdoor Run. Tap Pace Alert, set your pace, then select Average or Rolling.

Rolling Mile is a metric that shows your pace for the mile distance that is directly behind you.

Mark segments in your workout

You can use segments to track different sections of your workout. For example, in an Outdoor Run workout on a track, you could mark each lap or distance. In a 30-minute Indoor Cycle workout, you could split the session into three 10-minute segments. Here's how:

During a workout, double-tap the screen.

Wait for the segment summary to appear.

To see all your segments after a workout:

On your iPhone, open the Activity app.

Tap the Workouts tab.

Tap the workout, then scroll down.

Because your screen locks during swimming workouts, you can't mark segments. But in Pool Swim workouts, sets are marked automatically every time you rest at the side of the pool for 10 seconds or longer. Auto Sets show up in the workout summary in the Activity app on your iPhone.

Get reminders to start a workout

In watchOS 5 or later, when your Apple Watch senses that you’re working out, it taps you on the wrist and asks. Tap an option within the notification to record the workout, change the workout type, mute notifications for the day, or dismiss the notification. No matter when you tap, you’ll get all your workout credit from the time you started exercising.

How long it takes for your watch to alert you to record a workout varies by workout type. Here are the workouts that your watch can give you reminders for:

Indoor Walk

Outdoor Walk

Indoor Run

Outdoor Run

Elliptical

Rower

Pool Swim

Open Water Swim

To turn this setting on or off, open the Settings app on your Apple Watch, tap General > Workout, then go to Start Workout Reminder.

Get reminders to end your workout

In watchOS 5 or later, when your Apple Watch senses that you're done working out, it taps you on the wrist and asks. Tap the notification to end or pause the workout, or dismiss the notification and keep working out. If you don’t respond to the notification or you dismiss it, your workout continues until you choose to end or pause.

How long it takes for your watch to notice that you've stopped varies by workout type.

To turn this setting on or off, open the Settings app on your Apple Watch, tap General > Workout, then go to End Workout Reminder.

Name your workout

After you use the Other workout, you can choose a name for your workout. This can help you track workouts like dance or strength training.

On your Apple Watch, open the Workout app.

Tap Other.

Complete your workout.

When you’re done, swipe right, then tap End.

Tap Name Workout.

Tap the type of workout, then tap Save.

Lock or unlock the watch face

To lock the screen to prevent accidental taps, swipe right, then tap .

Save power while you work out

To preserve your battery life on long walks and runs, you can turn off the heart rate sensor. Your Apple Watch still calculates active calories, distance, pace, and elapsed time.

Here's how to turn Power Saving Mode on or off:

On your iPhone, open the Apple Watch app.

Tap the My Watch tab, then tap Workout.

Turn Power Saving Mode on or off.

Check your workout history, Activity history, and your awards

On your iPhone, open the Activity app.

To see details for your workouts, tap the Workout tab, then tap an item.

Workout shares information with Activity on your Apple Watch, so that your workouts count toward your activity goals. All of your data will be stored automatically in the Health app, where it can be used by third-party apps with your permission.

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